In the throes of summer, it’s easy to grumble about riding in sweltering weather. But recent science points to an upside. Researchers at the University of Oregon found that cyclists who did 10 consecutive days of low-intensity rides in hot conditions outperformed a control group by as much as 8 percent in a 60-­minute time trial—gains that mimic altitude training, with more predictability and less hassle. In the simplest terms, heat exposure causes your body to adapt in ways that benefit your overall performance. Your heart, for example, pumps more blood and delivers more oxygen to working muscles, explains study coauthor Christopher Minson, PhD. Your body also learns to better regulate its core temperature, and the more stable it is, the better­ you’ll ride. Try the program below to use the dog days to your advantage.

Method
During the hottest part of the day, ride at a conversational pace roughly equivalent to no more than 50 percent of your maximum effort. Important: Don’t go hard. When your body is devoting energy to keeping you cool, heavy exertion will limit your power output and performance. (Save high-intensity workouts like intervals for the coolest time of day—or even do them indoors.) Start with 20 to 30 minutes and work up to 60 to 90 over the course of two weeks. If the weather isn’t cooperating, simulate hot, humid conditions by turning up the thermostat and riding lightly indoors wearing a long-sleeve jersey. “The fabric creates a microclimate of heat and moisture on your skin,” says Neal Henderson, a cycling coach in Boulder, Colorado.

Time Frame
Start performing your heat-­acclimation workouts two weeks before your target event. Although the study exposed the riders to 10 consecutive days of the program, Henderson recommends taking one day off for every two days of heat training to keep from burning out mentally.

Extra Help
Can’t ride? Any exposure—including a sauna, hot tub, even Bikram yoga—that raises your core temperature higher than 100.5 degrees will help your body acclimate. Start with five minutes for your first session and gradually work up to a half hour.

Drink Up
The hotter you get, the more important it is to stay hydrated. Sip water every 15 minutes during your workouts.